Hair growth depends on many factors, including age, health, genetics, environmental exposure, medications, and diet.
Although some factors like age and genetics cannot be addressed, hair health can be improved by proper lifestyle and diet. A diet lacking in the necessary nutrients can lead to hair loss.
Eating a balanced diet rich in vitamins and minerals can help promote hair growth. Several studies have sought to find the link between micronutrients and hair loss.
Vitamins for hair growth
Vitamins are known for their benefits on hair growth. Consuming these nutrients can help prevent hair loss. Supplementing with these vitamins for hair growth can yield amazing results. Some of these vitamins are:
Biotin is also known as vitamin B7. Low levels of biotin can cause hair loss, rashes, and brittle nails.
Biotin is found in egg yolks, meat and whole grains. It is extremely popular among hair growth vitamins. Vegans and vegetarians are often lacking in biotin. Biotin supplementation often gives good results. Most supplements and hair products contain this vitamin.
Iron is needed by red blood cells to carry oxygen around the body. Iron deficiency can also lead to hair loss. Although iron is a mineral, its function is essential and cannot be ignored.
It is considered one of the best vitamins for hair growth. Iron has two forms: heme iron and non-heme iron. Heme iron is considered the best form of iron due to its high bioavailability. Meat is the richest source of heme iron.
3) Vitamin C
Vitamin C, or ascorbic acid, is a water-soluble vitamin known for its antioxidant properties. It can fight harmful oxidative free radicals that can damage hair.
Vitamin C can be destroyed by heat and light, and high cooking temperatures can destroy ascorbic acid. It can also get lost in the water in which fruits and vegetables are washed, boiled or cooked.
The best dietary sources of vitamin C include fruits such as guava, lemon, strawberry, kiwi, blackcurrant, lychee, papaya and vegetables and herbs like broccoli, peppers and parsley. Vitamin C is undoubtedly the most popular and best vitamin for hair growth.
4) Vitamin D
Vitamin D is a fat-soluble vitamin needed by the body and plays an important role in hair growth. The active form of vitamin D is known as 1,25 dihydroxycholecalciferol (calcitriol). Cholesterol is first converted to 7-dehydrocholesterol, then to calcidiol and finally to calcitriol.
Alopecia areata is a common condition characterized by severe hair loss. Several recent studies have concluded that this condition is associated with a deficiency of cholecalciferol or vitamin D. The exact mechanism of the phenomenon is being studied to understand the mechanism of hair growth. Vitamin D supplementation has been shown to help reduce the rate of hair loss.
Meat, egg yolks, fatty fish and dairy contain good amounts of cholesterol necessary for vitamin D synthesis. Plant foods contain ergocalciferol, known as vitamin D2. Vegans and vegetarians can opt for vitamin D supplements or foods fortified with this vitamin.
Zinc is one of the best vitamins for hair growth and plays a major role in building protein in hair and other cells. It cannot be synthesized in the body and must be taken in the diet or in the form of supplements.
Egg yolks are the richest source of zinc and regular consumption of whole eggs is found to be beneficial for hair growth. Zinc supplements are widely available. Vegans and vegetarians can get zinc from whole grains or supplements.
Several macro and micronutrients, including vitamins A, C, D and E, zinc, iron, biotin, protein and essential fatty acids are beneficial for hair growth.
The best vitamins for hair growth can be obtained from regular diets and supplements. It should be kept in mind that supplements should only be taken after the advice of a certified healthcare professional.